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Glutes · Intermediate

Cable Donkey Diagonal Kickback

Accessory drill that develops controlled strength in the target muscles using a cable station, with emphasis on the glutes.

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Exercise overview

Training details

Glutes

Equipment

Cable

Sets × reps

3 × 15 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Attach an ankle strap to a low pulley and secure it around the working ankle.
  2. 02Face the machine, hold a stable support, and hinge slightly with the support knee soft.
  3. 03Brace the pelvis and keep a small bend in the working knee.
  4. 04Drive the working heel backward and slightly outward on a diagonal without rotating the pelvis or arching the lower back.
  5. 05Pause at controlled hip extension, return slowly, and complete the side before switching.

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